7 Home Remedies for Back Pain During Lockdown
Due to the COVID-19 pandemic, social distancing has become the unlikely norm for many people. In the foreseeable future, it is essential to limit contact with others and stay at home as much as possible. The concept of self-quarantine introduces certain health challenges. For instance, you may find it difficult to seek treatment for some physical ailments, like a lingering back pain.
You may have developed back pain after staying in lockdown for a couple of weeks. Certain activities in your new day-to-day routine might contribute to your back pain, such as increased sitting and improper posture. You are probably not getting a lot of exercise at home, in addition to feeling stressed over the pandemic. These are all factors that could aggravate your back pain even more.
In ordinary circumstances, you could have visited a chiropractor and received professional treatment for your back pain. This was before COVID-19 limited your mobility. Fortunately, there are many home remedies for back pain that you can try on your own. These natural remedies can alleviate the symptoms of your back pain, at least until the pandemic subsides.
You may like to try out these seven home remedies for back pain during lockdown:
Remedy #1: Do stretches for back pain
Daily stretching is one of the best home remedies for back pain. If your back is feeling tense, stretching helps to loosen up those tight muscles. It's a great idea to begin each morning with some light stretches, so that your body is primed for the rest of the day. You should also include some stretches at the end of each day, which can soothe and wind down your back muscles before you go to sleep.
An easy exercise that you can try at home is the back flexion stretch. You start by lying your back flat on the floor. Then, you pull your knees up to your chest. In this position, you begin flexing your head forward. With this technique, you should feel a relaxing stretch across your mid and lower back.
Remedy #2: Do back strengthening exercises
Similar to stretches, physical exercise is another great natural remedy for back pain. During lockdown, you are probably not inclined to move around as much, but too much inactivity can make your back pain even worse. A moderate amount of exercise can strengthen your back, stomach and leg muscles. These movements also support your spine, which will help to relieve back pain.
The best back strengthening exercises are simple to perform at home. Some popular back strengthening exercises include back crunches, leg raises, and sit-ups. In additional, any general exercising can help improve your physical fitness. Within the confines of your home, try taking brisk walks around the living room, or hop on an exercise bike to get your whole body moving.
Remedy #3: Get a back massage
Massage therapy is an excellent home remedy to relieve back pain. The back massage can increase blood flow and circulation, while decreasing the tension in your muscles. Certain massages also increase endorphin levels, which can ease the pain associated with depression and anxiety.
Unfortunately, a professional massage won't be available during the pandemic. In the meantime, ask your partner or a family member to roll up their sleeves and give you a nice comfortable massage. With enough practice, you can receive a gentle, relaxing massage that alleviates some of the pain from your back.
Remedy #4: Use a foam roller on your back
If your loved one's massage skills are slightly lacklustre, you can try using a foam roller as a substitute. The foam roller is a dense piece of foam that you put on the floor, and then you roll back and forth under your back. This provides a similar effect as a deep tissue massage, which loosens up your muscles and gives you back pain relief.
Remedy #5: Improve your back posture
During the self-quarantine, you are inevitably spending more time seated in a chair or a sofa. As you make yourself more comfortable, there is a tendency to slouch lazily in your seat. This is a bad habit that you should avoid. The poor posture from slouching will take a toll on your body and cause lots of back pain.
To ensure you have a good posture while sitting, have your feet flat on the floor and don't cross your knees or ankles. Position your knees at the same height as your hips, while keeping your back against the chair. Keep your shoulders relaxed. Sit up straight and look forward, making sure not to strain your neck. It's also important not to sit for long stretches of time, so get up and walk around for a while after every hour of sitting.
Remedy #6: Soak in a warm bath
Taking a warm bath can be used to soothe sore back muscles, particularly if you are soaked in Epsom salts. Also known as magnesium sulfate, these bath salts are highly effective home remedies for back pain. The magnesium in Epsom salts will relax your muscles and relieve your pain.
To get the optimal results, pour about two cups of Epsom salts into a warm bath as the water is running. Make sure the water is not too hot, which can cause muscles to swell. The ideal temperature should be between 33 and 38°C. Afterwards, soak in the tub for 10-20 minutes. You will feel your stress and back pain gradually melt away.
Remedy #7: Try coping mechanisms for stress
The psychological effects of self-quarantine can be stressful. Our daily routines have been altered, our social connections were severed, and our thoughts turn towards the uncertainty in the coming weeks. It's important to find ways to manage our stress levels, because this anxiety can manifest itself physically. The stress may cause the muscles to tighten around our shoulders and down our spine, which causes back pain.
The best coping mechanisms for stress are the activities that you really enjoy doing. Maybe it's reading a good book, taking a long bath, calling a loved one, or watching a funny movie. The goal is to find a coping mechanism that takes your mind away from the worries of COVID-19. Try to do at least one activity each day that helps you relax and just enjoy the moment.